CrossFit Murph in Galveston

CrossFit Murph in Galveston “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Murph is an OG Hero workout. It is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor’. The purpose of Hero workouts are to not just get a great workout or time – one should remember that you have the privilege to do something that particular Hero can never do again. Keep that in mind if 1) you don’t believe you can finish it 2) you are scared to try it. You can break up and partition the pullups pushups and squats however you want. For example, one plan is 10 pullups 20 pushups and 30 squats…done 10 times and you are done! A very common and successful plan is to do 50 rounds of 2 pullups – 4 pushups – 6 squats. You do this to avoid burning out on pullups or pushups…if you burn out early, you just screwed up your Murph time. Another tactic is to keep track of round times and set a pace. You do the work and rest if there is extra time left over in the round. A very common misconception is that Murph is hard to complete just because it is “long”. It is not…it is just hard to complete quickly and RX. Also, if you still believe you can’t finish long workouts because you haven’t gone that particular long distance, be prepared for a surprise. ]]>